WOD 25/9/2015 - sexta-feira

A)

Warm-up 

AMRAP - 8' 

100m run 

15 Russian swings ( Max 20kg )

15 sit-ups remador 

B)

StrengthEMOM - 8' (alternados )

Floor press 8 rep (135/95)
Pendlay row 8 rep ( mesma carga )

C)

WOD 
400m run 

10 hang power clean (95/65)

20 pull-ups 

4 rounds 

(Cap time 20')

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ENDURANCE

A )

Warm-up 

AMRAP - 8' 

20 DU 

10 Shoulder presses (45/35) 

30 back extensions

B)

WOD 

600m run 

15 push presses (135/95) 

3 Rope climbs

400 m run 

12 Push presses

2 rope climbs

200 m run 

9 push presses 

1 Rope climb

For time